How to shape and tone your legs and bum

how to shape and tone your legs and bum

Are you looking to shape and tone your legs and bum but don't know where to start?

OR

Are you overwhelmed by all of the different ideas on how to shape and tone your legs and bum that you don't know which one to follow?

If you agree with one or both of the above statements, you are in the right place!

Over the years that I have been training myself and others I have come across several common problem areas that tend to be the main focus of a fitness goal. I can tell you that one of the most common (especially among ladies) is how to shape and tone your legs and bum.

Whether you are male or female, the training that I would recommend is exactly the same and it is surprisingly simple to follow. The only real difference between a male and female trainer is basically hormones and this does not effect the best exercise choices to get the job done.

This post is actually inspired by a female so if you happen to be a female looking for the best information on how to shape and tone your legs and bum and are put off by anything that you read from here on in, please remember this 🙂

The bottom line (excuse the pun)

Ok, the bottom line is that if you want to change any part of your body through a fitness routine, you need to remember 4 simple things, and this still applies if you decide not to follow the plan that I will outline later on in the post:

  • Stick to your plan
  • Stay consistent
  • Progress
  • This takes time and work

Sticking to your plan-

First of all, you need a plan, and yes I have one for you at the latter part of this post, but if you decide to skip to this part and decide not to follow these rules, it will not be that useful. As I already mentioned, there are thousands of ideas and gimmicks around that all have a different angle and a lot of these will actually work, but if you are looking how to shape and tone your legs and bum, you should look into the plan and decide if you agree with the logic.

Once you have found the exercise plan that you want to follow, you should stop looking and focus on this. Chopping and changing exercise plans is not a good idea and will only cause frustration and lack of results. So you can take advantage of the exercise plan that I will provide or choose another, but the important thing is to make a choice and commit to it.

Stay consistent

This is a big one and is up there with the top reasons that people never get fitness results. To put this in the simplest way: If you miss your training sessions regularly or have a week off from training here and there, you will have 0 results. So if your training plan tells you to train 3 times per week, you need to train 3 times per week without fail. This may seem like a big hassle at first but when you start to see your results, it will become a habit and you will not want to miss any of your sessions.

Progress

This is another big one. There are lots of gym members (probably in the 90% region) that don't progress in their workouts. Its very common to see a gym member that has been staying consistent with their gym visits for several years but they look exactly the same. One of the reasons for this is because they do not progress. Sure the consistency is there but it is wasted due to lack of progression. So, your plan must have an element of progress to it.

It takes time and work

Learning how to shape and tone your legs and bum is one thing but understanding that it will not happen over night and it will not be an easy task is something else. If you can get your head around this before you start, you will be miles ahead of the game. A great tip here is that once you start your training routine, you should focus on hitting your training sessions and working hard for around 4 weeks before you even consider looking in the mirror to check on your progress. This way, you will be focusing on the work rather than the results which is always the best way to go at first.

how to shape and tone your legs and bum – The simple training plan

although you are probably only interested in a training plan that tells you how to shape and tone your legs and bum, I would always suggest that you train the rest of your body too. But if the main focus of your training is how to shape and tone your legs and bum, you should prioritise that, so after your warm up, your first exercise should be a leg exercise.

I know that I mentioned that you should get a plan and you should progress and I have a got a years worth of progression in mind, but I would like to start off with the first 10 weeks. This will make it as simple as it can be and least overwhelming.

For the first ten weeks you only need to utilise a single exercise: Squats

This exercise is in my opinion the #1 exercise to use if you are looking how to shape and tone your legs and bum. So to break it down:

Your first 10 weeks should look like this:

  • Hit the gym on Monday, Wednesday and Friday
  • Warm up on a stationary bike for around 10 minutes (This will get you ready to train your legs)
  • Perform a warm up set of squats with light weight or even just bodyweight. You should aim for 25 – 30 reps
  • Perform 3 more sets of 12 -15 reps but each set should also increase in weight

Embrace the squat!:

Squats are the best exercise to strengthen, shape and tone all of the major leg muscles and when done correctly, they will also help with other major muscle groups. Squats really is a good choice of exercise to become good at. However, if you have never done squats before, your focus should be on perfecting the movement and not adding resistance.

As this exercise will be the bread and butter of your training, you should make sure you get this down with bodyweight training before moving on to using weights. Don't get despondent if you struggle with bodyweight squats. if you are new to this exercise, it is normal. All of your stabiliser muscles will have to adapt too. Here is a video on how to perform a bodyweight squat:

 

If this has been useful, and you plan to follow this advice, let me know in the comments and I will update it with the next part of the routine. Until then, I hope that this has helped in some way and I look forward to hearing from you and your progress.

Remember, to focus on getting the work done, staying consistent and progressing before you look at your results, this will put you ahead of the game.

If you have any questions, please don't hesitate to ask, I am always more than happy to provide extra advice.

Also if you are looking for a full years worth of training and you are serious about achieving your fitness results, you may be interested in this:

Jim's Weight Training & Bodybuilding Workout Plan